Osteoporosis, commonly referred to as the “silent thief of bones,” is among the leading diseases that have caused bones to become weakened and prone to breaking. It is a condition brought about by either losing mass in the bones or insufficient formation of bone tissue which automatically decreases the bone density. This condition usually does not manifest until a fracture occurs, and the fracture often occurs in areas such as the hip, spine, or wrist. Osteoporosis is much more common in older people, especially postmenopausal women, but it can occur in anyone of any age or gender.
Why is exercise important for osteoporosis?
Exercise is one of the main factors for maintaining bone density and the health of the joints. Weight-bearing activities include walking, dancing and climbing stairs, creating resistance in the body, which encourages the formation of new bone tissue. As stated in Missouri Medicine, this can raise the density and strength of bone. It can also promote the strengthening and flexibility of muscles, essential for maintaining joints, balance and preventing injuries. Strong muscles absorb greater shock, which reduces the effects of stress on the bones and minimizes the incidence of diseases such as arthritis.
What are the best exercises for osteoporosis?
1. Walking
Walking is an accessible low-impact exercise that benefits patients with osteoporosis as it puts stress on the bones of the legs, hips and spine. In doing so, the body begins to create new bone tissues that increase density in regions prone to fractures. Furthermore, walking enhances balance and coordination and reduces the risk of falls and loss of muscle mass.
2. Stair Climbing
Another exercise which enhances weight bearing and thereby supports the development of the bones is stair climbing. It does especially strengthen the lower parts of the body. A single step would require strength in the legs, hips and spine; hence it contributes to stimulating joint and bone growth. Mineral density would also improve. Besides these, stair climbing is used to develop balance and coordination, factors that play an important role in avoiding falls for those who have weaker bones.
3. Dancing
Dancing is both a fitness and fun activity that can be considered as a good activity for people who manage osteoporosis. The activity is a weight-bearing form of exercise, which would help increase bone density and fortify the usual areas prone to fractures. The movements involved in dancing enhance one’s balance, coordination and flexibility, hence lowering the chances of falling. Moreover, dancing also lifts the mood, thereby lessening the stress level while improving general physical functioning.
4. Wall Push-Ups
Wall push-ups are a low-impact activity that can be used in strengthening the upper body muscles, especially in the arms, shoulders and chest. This activity promotes bone growth and density in these areas through gentle resistance, which is critical in reducing the risk of fractures.
5. Seated Leg Lifts
This will help in developing some needed power and strength in one’s core and lower parts, without putting too much bone-to-joint impact stress across, making it proper even for the osteoporotic patient. It can be one exercise that can bring more development of balance or coordination, of good value to prevent a tumble or fall.
Individuals with osteoporosis greatly benefit from exercises aimed at increasing bone density, muscle strength and balance. The general body building effects of regular weight bearing activity help in the strengthening of bones and consequently prevent breaks of the bones or fractures especially at points or areas usually attacked by the disease. Beyond this health aspect of the bones, exercising enhances general coordination as well as flexibility of movement, reducing chances of falls and generally aiding better physical functioning.
The Sportz Planet Desk,
Atharva Shetye
